11.01~11.05 WOD

01 11월 11.01~11.05 WOD

11/1/2021 월

20sec on 40sec Rest
Hanging Candlestick  x 3R
30 sec on 30 rest
Handstand Hold
x 3R

CONDITIONING
RUN AMANDA-ish RUN
Run 4 LAPS
10 MU
20 DB Power Clean50/ 35
Run 3 Laps
8 MU
16DB PC
Run 2 Laps
6 MU
12 DB PC
Run 1 Lap

11/2/2021 화
EVERY 2MIN x 6R
1 pause hang power snatch
+
1 pause hang squat snatch
build up to 85% of 1RM power snatch
*drop and reset
*pause in the way up

CONDITIONING
15 -12-9
PoweR Snatch 135 / 95
30-24-18
Cal Row

11/3/2021 수
DEADLIFT
5sets of 4reps
*build up the weight
*Library Style
*heavier than previous week

CONDITIONING
10 min AMRAP – Asecnding by 2 reps
WBS
T2B

11/4/2021 목

STRENGTH
90SEC x 7R
CLEAN + HANG SQUAT CLEAN + Jerk
*BUILD UP
*heavier than previous week

CONDITIONING
10RFT
3 SQUAT CLEAN 185/ 135
5 S. HSPU

11/5/2021 금
POWER CINDY WITH SNATCH
30min EMOM
ODD MIN
– 5 pull up
– 10 push up
– 15 air squat
EVEN
– 1 Snatch 75~80%